15+ Ways To Stop Snoring To Save The Relationship

1. Try a weighted blanket

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Snoring can take its toll not only on your personal life but also on your relationship! Weighted blankets have been tried numerous times in studies to try and help reduce people's snoring. The gentle pressure on the blanket has been found to ease or minimize snoring successfully in many cases.

2. Invest in a humidifier

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Adding a humidifier to the room adds moisture which can help stop the throat from getting super dry which can cause snoring. Take some of the tension from your relationship and get a good night's sleep together by trying out a humidifier to help keep the throat more lubricated which can help it stop sticking and producing a snore.

3. Try out nasal strips

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Nasal strips aren't super obvious and they won't get in the way of someone sleeping next to their partner, but they could take away the irritating snores. They help to keep the nasal passages open which can reduce the noise or help to stop someone snoring altogether.

4. Stay active and exercise regularly

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Staying active and doing regular exercise probably aren't the first things to come to mind when trying to save a relationship when one partner snores. But studies suggest that staying active can massively reduce the likelihood of someone snoring in their sleep!

5. Try out a CPAP machine

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A CPAP machine stands for continuous positive airway pressure. So it's a medical device that is used to help treat sleep apnea, which can include snoring!  It helps to keep the airways open during sleep so that the muscles in the throat don't fail, causing the person to wake up or snore.

6. Maintain a healthy weight

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Snoring has been linked medically to being classed as overweight. Maintaining a healthy weight could help stop someone snoring because there may be less pressure on the airways and it can improve muscle tone including the throat muscles which may be responsible for the snoring!

7. Don't use sedatives

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Sedatives or sleeping pills can relax the throat muscles, and when the throat muscles relax, they fall back creating pressure which then makes a very displeasing snoring sound (for your partner at least). Your muscles do not loosen to the same extent without sedatives.

8. If you smoke... QUIT

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Smoking exacerbates and causes so many problems in our health...and our relationship. Smoking could be the cause of your snoring, and therefore the cause of your partner getting no sleep at night. If you want to stop snoring and you smoke, the first port of call is to stop smoking.

9. Steam your face before bed

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Some people just naturally (or when you have a virus) have more phlegm and sinus buildup and can find themselves getting bunged up when they lie down for the night and sleep as it collects at the back of their throat. Try steaming your face before bed to help decongest your sinuses.

10. Have your dentist fit you an oral appliance

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Dentists can provide you with custom-made appliances to help you try and stop or minimize your snoring. Dentists may be able to find your personal cause for snoring, and make a device that helps to stop this for you, and so that you can save your relationship too!

11. Stay hydrated throughout the day

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Snoring can be made so much worse when you're dehydrated because your throat can get sticky which can then cause snoring to occur or to get much worse than it usually would be if you were hydrated. It's also super common for people not to drink enough water.

12. Test for any allergens

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Sometimes there's a reason at the root cause of snoring, it may not just be an annoying habit that you or your partner unfortunately have. One of the reasons can be that snoring is caused due to allergies which can cause nasal congestion and therefore, snoring.

13. Avoid large meals before bed

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I bet you never equated eating a large meal before bed to spending the night snoring. But in some cases, snoring is linked to indigestion, which can cause snoring. Indigestion can cause discomfort in the chest and which can actually exacerbate snoring!

14. Check out if you have a structural issue inside your nose

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Sometimes no amount of nasal spray will solve your snoring if the real cause of your snoring is due to a structural issue in your nose. For example, a common and often undiagnosed reason for snoring is due to having a deviated septum, meaning it can be more difficult to breathe as the nasal passage is obstructed.

15. Use a pillow to elevate your head

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The position you're sleeping in massively affects how much or if, you snore! Think about when you lay back on your back, your throat muscles relax and can press towards the back of your throat causing a kind of blockage that forms the snoring sound. Elevating your head can help to stop this.

16. Avoid drinking alcohol

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Whether you or your partner are the cause of the night-time disturbances, you'll probably notice a clear difference when there's been alcohol involved. It can turn non-snorers into snorers, and make snorers 10x worse. So to relieve the relationship from the snores, avoid alcohol before bed!

17. Don't sleep on your back, turn to the side

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Sometimes we don't choose our sleeping position, we just have a way of sleeping that feels so much comfier to us. And it's super hard to control where you move to in the night. But try making a conscious effort if you are a snorer to turn onto your side so that your airways open, it will help your partner massively.

18. Wear palatal implants

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What are palatal implants? It's a simple medical procedure so although they may sound scary, it's not as bad as it sounds. A medical professional inserts small implants into the soft palate which helps to reduce snoring vibrations so that you don't keep your partner awake all night!

19. Get UPPP (surgery!) to widen your airway

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This is by no means something you should do until you've exhausted your options. But while snoring can sound menial, it truly can have massive effects on a relationship! There's a surgery called uvulopalatopharyngoplasty which is more commonly shortened to UPPP for obvious reasons!

20. Consider having radiofrequency ablation

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Here's another option if you've run out of options and your snoring is still causing major problems in your relationship. If this is the case, then radiofrequency ablation could be an option for you. It uses radio energy and heat to destroy certain tissues, which can actually help with snoring problems!

21. Consider wearing a chin strap

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A chin strap is something you can wear at night to reduce snoring and allow for a peaceful night's sleep which could help save your relationship. Snoring often occurs when the mouth falls open during the night, so a chin strap simply keeps your mouth closed!

22. Choose a hypoallergenic pillow

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Hypoallergenic pillows can prevent allergens from creating breathing problems in the night. And so with the help of a hypoallergenic pillow, you may find that you can help to save your relationship from endless sleepless nights filled with the sounds of incessant snoring!

23. Manage your sleep schedule

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Sometimes the simple solutions really do work. It could be that the explanation is that you are not keeping a regular sleep schedule. Creating a good sleeping pattern and sticking to it may do more for you than just a good night's sleep - it could stop your snoring and save your relationship!

24. Try sleeping on your belly

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Statistically, one of the least preferred sleeping positions is sleeping on your front. But sleeping on your belly can actually help as it has the opposite effect of lying backward. So, your throat isn't falling backward, it is opening further forwards.

25. Have lavender and eucalyptus essential oils in your room

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Another thing that can help stop your snoring to save your relationship is by creating a super relaxing environment. The stress of the snoring may be making the actual snoring worse, and the effect of the snoring on the partner is worse because they are attuned to it. Releasing essential oils in your bedroom could help everyone to relax more.

26. Try acupressure, applying pressure to certain parts of the body

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Acupressure involves applying pressure to certain places on the body. Some snorers have found that acupressure relieved them of their problems and stopped them from snoring so much. It may not work after one session, but after a few, there could be a noticeable difference for some people.

27. Limit your caffeine

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Limit your caffeine intake and definitely give yourself a caffeine cut-off point, for example, 4 p.m. so that you don't have caffeine too close to bedtime. Because, sadly for the coffee-lover night-time snorers, it can actually make it worse. And that's really NOT going to help your relationship.

28. Change your bedding frequently

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Our bedding we're sorry to say it can quickly get filthy. You may think you're clean, and it may even look clean, but that doesn't mean that there aren't a lot of germs and bacteria building up. Breathing them in every night can lead to congestion...so wash your sheets more frequently.

29. Try herbal remedies like peppermint

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Herbal remedies have been being used for hundreds and hundreds of years and natural remedies are more powerful than we think. Some people find that a cup of peppermint tea before they go to sleep, can help open their airways and reduce the amount that they snore.

30. Avoid dairy before bedtime

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It turns out that we should avoid dairy before bedtime not only because cheese is renowned for giving us bad dreams. Dairy can thicken the mucus in our mouth after eating it which can mean that a snoring problem may become worse or even louder than usual!